Overnight Oats With Protein: Recipes, Amounts

Quick answer

Half a cup (40 g) of dry rolled oats holds about 5 g of protein by USDA values, so a jar reaches about 27 g only with additions. One container of nonfat Greek yogurt adds about 17 g and half a cup of 2% milk about 4 g. Powder adds what its label states.^1,2,3

Key facts

Half a cup of dry rolled oats is about 155 kcal and 5 g of protein. With half a cup of 2% milk, plain overnight oats come to about 9 g.^1,3
The Greek yogurt jar, with oats, 2% milk and strawberries, holds about 340 kcal and 27 g of protein, with no powder.^1,2,3,4
The ISSN position stand suggests about 0.25 g of protein per kg of body weight, or 20 to 40 g, in a serving for people who train.⁵
FDA says to keep the refrigerator at 40°F or below and to refrigerate perishable food within 2 hours, or within 1 hour above 90°F.⁶
We found no official storage time for overnight oats. FDA's nearest figure is 3 to 4 days for leftover cooked egg dishes.⁷

Overnight oats protein recipe with Greek yogurt and no powder

This jar gets its protein from dairy. The oats, yogurt, milk and strawberries come to about 340 kcal and 27 g of protein by USDA values. Stir it together at night and the oats soften in the refrigerator by morning.^1,2,3,4

Half a cup (40 g) dry rolled oats¹
1 container (170 g) plain nonfat Greek yogurt²
Half a cup (122 g) 2% milk³
Half a cup (76 g) sliced strawberries, added in the morning⁴
1 tablespoon chia seeds and a pinch of cinnamon, optional and not counted above

Stir the oats, yogurt and milk in a jar with a lid until no dry oats show.
Add the chia now if you are using it, and close the jar.
Refrigerate it overnight and top with the strawberries before you eat.

Overnight oats protein powder recipe

With powder, the milk carries the rest of the jar. The oats, three quarters of a cup of 2% milk and half a banana add about 300 kcal and 12 g of protein before the scoop. The label gives the scoop's own amount.^1,3,8

Half a cup (40 g) dry rolled oats¹
Three quarters of a cup (183 g) 2% milk³
1 scoop protein powder, vanilla or unflavored
Half a banana (59 g), sliced in the morning⁸

Put the milk in the jar first, then the powder, close the lid and shake until smooth.
Add the oats and stir, then refrigerate overnight.
Add a splash of milk in the morning if the jar has set too firmly.
For more on lumps, see our guide to mixing protein powder.

Overnight oats protein coffee recipe

Chilled brewed coffee stands in for part of the milk. A quarter cup (59 g) of brewed coffee holds about 25 mg of caffeine by USDA values. Packaged cold brew and concentrates differ, so check the label of whatever you use.⁹

Half a cup (40 g) dry rolled oats¹
Half a cup (122 g) 2% milk³
A quarter cup (59 g) brewed coffee, chilled⁹
1 scoop protein powder, chocolate or vanilla

Shake the milk, chilled coffee and powder in the jar until smooth.
Stir in the oats and refrigerate overnight.
Leave this version for adults. FDA says the Dietary Guidelines advise avoiding caffeinated drinks for children under 2, and to talk with a health care professional about any child or teen's caffeine.¹⁰

Overnight oats with a protein shake instead of milk

A ready-to-drink protein shake can replace the milk. We do not name any, and amounts vary widely. What matters is the label. FDA says the numbers on a Nutrition Facts panel refer to one serving, so a carton with two servings in it gives twice the figures on the panel.¹¹

Use about three quarters of a cup of the shake in place of the milk and the powder.
Check protein per serving, the number of servings in the carton and the allergen line.¹²
Add the oats, stir and refrigerate overnight, as in the other jars.

How much protein is in overnight oats?

Plain oats soaked in milk hold less than many people expect: about 9 g for half a cup of oats with half a cup of 2% milk. Everything else comes from what you add. The table shows common add-ins by USDA values.^1,3

Protein in common overnight oats ingredients^{1,2,3,13,14,15,16,17}
Ingredient	Amount	Protein	Calories
Rolled oats, dry	Half a cup (40 g)	5.3 g	155 kcal
2% milk	Half a cup (122 g)	4.0 g	60 kcal
Soy milk	1 cup (243 g)	7.9 g	130 kcal
Unsweetened almond milk	1 cup (262 g)	1.0 g	40 kcal
Nonfat Greek yogurt	1 container (170 g)	17 g	100 kcal
1% cottage cheese	Half a cup (113 g)	14 g	80 kcal
Chia seeds	1 ounce (28 g)	4.7 g	140 kcal
Peanut butter	2 tablespoons (32 g)	7.1 g	190 kcal

Protein powder is not in the table because its protein per scoop depends on the product. Read the panel and add that number.

How long do overnight oats keep in the fridge?

There is no official number for overnight oats. FDA's nearest figure is 3 to 4 days for leftover cooked egg dishes, and we use it only as an outer limit. We would rather finish a jar sooner, and go by the earliest date on the milk or yogurt in it.⁷

Keep the jar in a refrigerator at 40°F or below. If you warm a jar, FDA's mark for reheated leftovers is 165°F, and its rule is to refrigerate perishable food within 2 hours, or within 1 hour above 90°F, so a jar left out longer is outside that rule.⁶

Who should check first

FDA lists nine major food allergens, including milk, soybeans, peanuts and tree nuts. Read the allergen line on the yogurt, the milk alternative and the powder.¹²

Ask your doctor before using protein powder if you have kidney disease or have been told to limit protein, if you are pregnant or nursing, or if the jar is for someone under 18. FDA also advises people who are pregnant or breastfeeding to ask a health care provider about caffeine before using the coffee version.^10,18

Questions people ask

How much protein is in overnight oats?

Half a cup of dry rolled oats soaked in half a cup of 2% milk holds about 9 g by USDA values. Adding a container of nonfat Greek yogurt brings it to about 27 g.^1,2,3

How do you make overnight oats with protein powder?

Shake the powder into the milk in a jar until smooth, stir in the oats, and refrigerate overnight. The powder's protein per scoop is on its label.

Can I make overnight oats protein with coffee?

Yes. Replace a quarter cup of the milk with chilled brewed coffee. By USDA values that is about 25 mg of caffeine, and FDA cites 400 mg a day as an amount not generally linked to negative effects in most adults.^9,10

Can I use a protein shake in overnight oats?

Yes, in place of the milk. Read the carton for protein per serving and the number of servings it holds, because FDA says label figures are for one serving.¹¹

How long do overnight oats last in the refrigerator?

We found no official figure. FDA gives 3 to 4 days for leftover cooked egg dishes, and we treat that as an outer limit and go by the earliest date on any ingredient.⁷

See what we make

Every product shows its whole label and what its lab report covers. The store opens soon.

See the Full Measure line

Sources

This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.